A dona Mara faz acompanhamento médico a cada 3 meses com seu endocrinologista de confiança. Ela toma 8 medicamentos diferentes todos os dias para controlar o diabetes, a produção de hormônios da tireóide, os níveis de colesterol, a pressão arterial, o humor, entre outros. Ela gosta bastante de doces, de pão, de churrasco e de tomar umas taças de vinho e drinks toda semana. O que não gosta é de passar vontade e nem de fazer atividade física. Duas semanas antes de voltar ao médico, ela diminui um pouco o ritmo, já que precisa fazer os exames periódicos para levar ao médico para avaliação, e claro que não quer “levar bronca”. Terminada a consulta de rotina, o médico avalia se aumenta ou diminui a dosagem de algum medicamento, ela compra, e a vida já pode seguir normal. Esse é um caso real mas insustentável já que as pessoas têm vivido mais, mas com menos saúde. Pois bem, esse é um relato do que NÃO é a Medicina Proativa.
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Segundo o relatório publicado no periódico científico The Lancet, uma em cada cinco mortes que ocorreram em 2017 está associada ao excesso de sal, açúcar ou carne, ou pela falta de frutas e cereais integrais. Em paralelo, alertaram que um cardápio rico em calorias de péssima qualidade e pobre em nutrientes eleva o risco de doenças cardiovasculares, diabetes tipo 2, câncer e obesidade. Essas doenças juntas foram responsáveis por onze milhões de mortes naquele mesmo ano.
O primeiro passo para a chamada Medicina Proativa é a consciência de que cada um é responsável pela sua própria saúde. Se é você quem sofre com dores e com riscos relacionados à saúde, não é coerente pensar que o cuidado pessoal deve ser uma prioridade no dia a dia considerando o próprio bem-estar no curto e no longo prazo?
Você pode comandar e incorporar novos hábitos
Nesse sentido, o paciente precisa se tornar responsável e protagonista da sua saúde, e o controle da alimentação é mais importante do que nunca. Não é mais necessário esperar a doença atacar e ser reativo, marcando uma consulta ou tomando um remédio. O movimento necessário é o de fazer mudanças hoje em seu estilo de vida para evitar ou postergar doenças. Mas você pode argumentar “eu já tentei e não consigo”. Oras, quão fortes foram suas tentativas de mudança? Você teve algum tipo de ajuda? Pois saiba que hoje você já pode contar com uma ajuda extra da tecnologia que está bem aí do seu lado: o seu celular ou relógio inteligente já que você não vai todos os dias ao médico. Além de te ajudar a se comunicar com pessoas através das redes sociais, a tecnologia também pode te ajudar no controle da alimentação, do seu sono, da pressão arterial, da respiração e até mesmo da sua saúde mental.
As boas recomendações médicas já são bem batidas: realizar pelo menos meia hora de caminhada ou outra atividade física no mínimo três vezes na semana, alimentação equilibrada, controle do tempo de sono e diminuição do stress. Aliás, passar em torno de dez horas sentado durante o dia pode aumentar o risco de morte em 34% segundo uma pesquisa australiana. Portanto, mexa-se!
No livro Medicina do Amanhã, o autor Dr. Pedro Schestatsky cita, entre as informações trazidas aqui, um guia prático abordado pelo pesquisador norte-americano Dan Buettner. Em suas pesquisas, Buettner entendeu que o ambiente onde vivemos influencia drasticamente em nossa mudança de hábitos. Portanto, aqui estão algumas dicas práticas:
- Mexa-se naturalmente: isso não quer dizer puxar ferro ou correr maratonas. As pessoas mais longevas do mundo moram em ambientes que estimulam o movimento, seja para visitar os amigos da comunidade seja para cuidar do jardim.
- Propósito: conhecido por ikigai no Japão e plan de vida na Costa Rica, o fato é que nos lugares onde as pessoas mais vivem no mundo, elas possuem uma razão para acordar pela manhã, além do trabalho.
- Desacelere: o estresse é normal. O segredo está em aprender técnicas para controlá-lo, como uma soneca, um momento de pausa, meditação, ou um happy hour.
- Regra dos 80%: a ideia é parar de comer um pouco antes de se sentir totalmente saciado.
- Mais plantas: leguminosas como feijões, soja e lentilha, entre outros, estão no cardápio de todos os centenários pesquisados. Já o consumo de carne é reduzido a apenas cinco porções ao mês.
- Vinho: o álcool, especialmente esse tipo de fermentado, é bebido moderada e regularmente (um copo por dia com os amigos ou nas refeições).
- Tribo certa: estar cercado por grupos sociais que apoiam comportamentos saudáveis faz diferença.
- Comunidade: independente do tipo de religião ou crença, pertencer a uma comunidade baseada na fé também favorece a longevidade.
- Os queridos primeiro: os centenários têm o hábito de colocar a família em primeiro lugar, além de mantê-los por perto.
Os aplicativos de celular são provavelmente as formas mais acessíveis para auxiliar nessas mudanças. O DocHealth é o app que estamos desenvolvendo por aqui. Nele você gerencia lembretes, pode acompanhar o seu histórico de exames realizados sem precisar ficar armazenando uma pilha de papéis, e ainda verificar como está a evolução de parâmetros relacionados à sua própria saúde com o passar do tempo. Como os dados são todos seus, você poderá compartilhá-los com seu médico de uma forma parceira e colaborativa. O fato de você ser protagonista com sua saúde não diminui de forma alguma o papel do médico, como vamos abordar nas próximas semanas no tópico Medicina Parceira.
Talvez antes do que possamos imaginar, atravessar a cidade para fazer um eletrocardiograma ou qualquer outro exame vai ser coisa do passado. Ao invés de levar horas para chegar ao consultório e depois na sala de espera e ainda sair para fazer exames, você poderá fazer isso da sua própria casa. Com o tempo que vai ganhar, você pode fazer aquela caminhada observando a natureza na companhia das pessoas que gosta.
Que tal começar a incorporar essas mudanças desde já, ser protagonista e proativo em relação à sua saúde? Lembre-se de registrar e acompanhar tudo no aplicativo. 😉
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